5 Simple Steps To Women’s Weight Loss – That STAYS OFF
Step 1: You decide you want to lose weight, once and for all.
Step 2: You flip open your laptop and Google women’s weight loss.
Step 3: Your eyes widen in surprise as your search page returns tons of conflicting advice, theories, strategies, products and ads to achieve women’s weight loss.
Step 4: Surprise turns to horror as you finally get to the bottom of the search page, only to see that there are ten more results pages waiting for you to scroll through and make sense out of.
Step 5: Slam your laptop shut. Rub burning eyes. Curl up on the couch spooning a bag of greasy potato chips. Pout. Decide that you can’t possibly be expected to lose weight under such overwhelming circumstances. Until the women’s weight loss fairy drops an easy-to-follow check list under your pillow that guarantees weight loss success, refuse to attempt to live the dream again.
And then…the fateful day arrives… you look under your pillow (or in your email inbox) and find the Everything-you-need-to-start, No-more-excuses, Easy-to-follow, 5-steps-to-women’s-weight-loss-success check list you were waiting for. You print it. You ceremoniously tack it up on the fridge beside your weekly shopping list. You toss out the remainder of your potato chip bag (with a pang of regret). And then you embark upon your women’s weight loss journey once and for all, the one that will finally take you where you’ve always dreamed of going, without looking back…
Your 5 Step Journey to Women’s Weight Loss That STAYS Off:
1.Take an Honest Look at Where You’re Starting From.
The first step to women’s weight loss is to take a look at where you are starting from. Have your body fat percentage calculated. Whereas the weight on your bathroom scale includes the weight of bones, organs, water, and other things you’d be sorry to lose, body fat percentage gives you an idea of what you wouldn’t mind getting rid of (although you do need some body fat to live healthily). For women, a body fat percentage over 22% is one you want to work on reducing. You can have a fitness trainer or local gym calculate your body fat percentage, or you can use a body fat calculator online. Record this measurement on a chart, and have it re-calculated every month to track your progress.
2. Renovate Your Diet
Examine what, how much, when and how often you’re eating, and determine how many calories you eat per day. As a starting point, aim to eat between 1200 – 1500 calories per day, and spread these calories over 5 to 6 meals a day. Make sure that each meal includes a good source of lean protein (lean chicken, turkey, tuna, salmon, low-fat cottage cheese or yogurt, etc), some high-fiber carbohydrates (fresh or steamed vegetables, raw fruit, sweet potato, unprocessed whole grains, etc.) and some healthy fats (avocado, cold-pressed olive oil, a few raw nuts, etc.). Cut out greasy, sugary, refined and processed foods from your diet (but don’t panic; save them up for step 5).
3.Create a Cardio and Weight Training Schedule You Can Stick To
Everyone’s schedule is different, and it’s important to organize your time in the way that makes the most sense for your lifestyle. Exercise – at whatever time of day – can get your body to burn up more calories than you put into it, which is what triggers weight loss to begin. Slot in no less than 20 minutes of cardiovascular exercise a day, 4 times a week. This can be anything that gets your heart rate up and makes you sweat, like biking to work, going out dancing at night, skipping rope in your drive way, jogging beside your dog, or dragging your giggling children around the neighborhood in a wagon as fast as you can (if that’s not enough to get your heart rate up, then hearing the kids happily scream that you’re not going fast enough may just do the trick). Also, find the best time of day to do about 45 minutes of strength training, 3 to 4 times a week. This involves lifting weights, moving something that resists you (dragging your kids out of bed every morning doesn’t count), or using your own body weight. Another option is to find a local gym or studio that has cross-fit classes, which combine cardiovascular exercise with strength training in one session.
4. Boost Fat Burning for Women with the Right Supplements
Including the right fat burning supplements for women in your weight loss program can give you that extra edge you need to drop the weight rapidly and effectively. Proper fat burning supplements for women can stimulate your central nervous system and boost fat loss while helping you control your appetite and fight against the natural slow-down of your metabolism that can come from dieting alone. Additionally, a multi-vitamin, anti-oxidants (such as vitamin C), and omega 3s (such as fish oil) supplements can help women maintain good health and avoid nutritional deficiencies.
5.Enjoy A Cheat Day – Guilt Free!
Choose one day of each month to circle on your calendar, and decorate it with bubbly hearts, happy faces and shameless, self-congratulatory slogans. This will be your “cheat day,” on which you gleefully allow yourself to eat one meal of whatever fatty, greasy, sugary concoction you’ve been fantasizing about all month. This monthly cheat meal is your reward for all the hard work and self-discipline you’ve put into your women’s weight loss program. It also helps you mentally and emotionally deal with day-to-day cravings, knowing that if you stick to your guns hard now, you can still continue to drop the pounds without having to completely give up the foods you love.
Lastly, a successful women’s weight loss journey is one that should be aimed at helping you feel healthier and better about yourself – not once you’ve reached the end – but as you confidently move forward, step by step, along the path that gets you there.